Nutritionist Lucy Hyland

Bulghur Wheat and Baby Spinach Salad

May 6, 2023
Posted by Lucy

I'm always trying to introduce new whole grains to people to improve their healthy living and so they can have a variety of options in their cupboard. Whole grains are important for healthy eating as they they are packed full of fiber and the nutrients you need to convert the carbohydrates in the grain into energy. Any healthy eating plan should contain a range of whole grains.

When you eat whole grains such as brown rice, quinoa, whole wheat, millet and buckwheat, these grains are packed full of B vitamins. One of the functions of B vitamins is to convert the grains into energy, rather than store them away. This means you'll notice a real boost in your energy levels when you switch to whole grains!

Healthy recipe: Bulghur wheat and baby spinach salad

Healthy Eating with Bulghur wheat400g of bulghur wheat (contains gluten)
2 red onions
250g spinach - washed
100g pumpkin seeds

100ml of extra virgin olive oil
Juice of 2 lemons
Handful of fresh mint – destalked and chopped
Handful of fresh parsley - chopped
Salt and pepper

Slice the red onions very thinly and marinate in the juice of one of the lemons. Place the bulghur wheat in a large bowl and cover with 400ml boiling water. Cover with plate and leave for 15 mins. Once all the water is soaked up, fluff with a fork.

Toast the pumpkin seeds in a dry frying pan for 5 mins. Make dressing by adding all of the ingredients and mixing well. When ready to serve, mix all of the ingredients and pour over dressing.

Sugar free, dairy free


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